Weatherford Democrat

Extension News

December 23, 2012

EXTENSION NEWS: Taking care of those extra holiday pounds

(Continued)

• Little bites. Go for little bites. Portion control is important to help you cut calories. Measure your food out at first to help you control your portions sizes. Using a salad plate instead of a full-sized plate also help you in controlling your portions. If you are eating out you can use your hand to help you measure: one thumb = 1 tablespoon, or 1 ounce of cheese; one palm = 3 ounces of meat; One fist = 8 ounces of liquid or 1 cup of solid food.

• Burn calories. Exercise is always a useful tool when you are looking to burn extra calories. Exercise is good for your heart, it helps your control your diabetes, reduces high blood pressure and reduces stress. If you already have an exercise routine, keep it up. If you are not exercising, get started doing something. Even if it is just moving around the house or office. Walking is a great exercise that doesn’t take a lot of effort. Start out small then increase your time to at least 30 minutes a day. Make it a goal to walk at least 30 minutes everyday.

• Push away. There is also the other form of exercise that’s easy but we often forget to do. Push yourself away from the table when you are finished eating. You may not be completely full, but if you allow yourself about 20 minutes you will feel the fullness. It you eat out or your are at a party stand across the room from the food table. Visit the buffet table or food table only once.

• Make yourself a priority. We tend to stay busy even after the holidays. We often forget to make ourselves a priority. If you put yourself first and try for a better healthier living, you will feel better and you will be on your way to losing those extra pounds that you may have gained.

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